20110928 – 05h30 – GS timed set seesaw
JM + WarmUp (160 club)
Start with 2 weights, a lighter one and a heavier one (2kg either side of your normal base weight).
eg. If you normally use a 20kg, take an 18kg and a 22kg
Timed sets.
Heavier weight: OAJ
Lighter weight: Snatches
Add 40s to the snatches set, reduce the OAJ set by 40s (per arm).
1) OAJ 4m00+4m00 Snatches 1m00+1m00
2) OAJ 3m20+3m20 Snatches 1m40+1m40
3) OAJ 2m40+2m40 Snatches 2m20+2m20
4) OAJ 2m00+2m00 Snatches 3m00+3m00
HRMax= 171 kcal= 970 (NO run today – calf strain)